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Looking for a vegetarian alternative for your family’s Christmas dinner? How about trying this grain-free Spiced Pumpkin, Feta and Cranberry Tart? This keto savory tart base has received lots of amazing reviews, converting even the most die hard carb eaters into low carb keto lovers.
This Christmas it’s filled with festive spices and balsamic roasted cranberries. Have you tried cranberries roasted before? It really accentuates their beautiful sweet flavor, complemented here with some creamy, salty feta. Delicious.
This low-carb tart would be a show stopper on your Boxing Day buffet too.
Hands-on Overall
Serving size slice
Nutritional values (per serving, slice)
Net carbs8.6 grams
Protein10.6 grams
Fat26.5 grams
Calories319 kcal
Calories from carbs 11%, protein 13%, fat 76%
Total carbs14.1 gramsFiber5.6 gramsSugars4.6 gramsSaturated fat8.5 gramsSodium355 mg(15% RDA)Magnesium93 mg(23% RDA)Potassium468 mg(23% EMR)
Ingredients (makes 8 servings)
Crust:
Filling:
- 400 g of chopped pumpkin (14.1 oz)
- 3 tbsp extra virgin olive oil (45 ml)
- 1 medium red onion (100 g/ 3.5 oz)
- 2 garlic cloves, minced
- 2 tsp paprika
- 1 tsp ground coriander
- zest of 1/2 lemon (1 tsp)
- 1 cup fresh cranberries (100 g/ 3.5 oz)
- 1 tsp balsamic vinegar
- bunch of kale (100 g/ 3.5 oz)
- 1 tsp virgin coconut oil
- 1 tbsp coconut aminos (15 ml)
- bunch of fresh coriander, stalks removed (15 g/ 0.5 oz)
- 3/4 cup crumbled feta cheese (113 g/ 4 oz)
- 5 medium eggs or 4 large eggs
- sea salt and pepper, to taste
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Make the pie crust as per the recipe here: Multipurpose Keto Pie Crust
- Slice the pumpkin in half, remove the seeds and cut into wedges about 1 cm thick. I used Hokkaido as it doesn't require peeling and has fewer carbs than butternut squash. If using a different type of pumpkin, you will also need to remove the skin. Place the pumpkin of a baking tray, toss with 1 tablespoon of olive oil, 1 teaspoon of paprika, 1 teaspoon of ground coriander and a pinch of salt.
- Roast in the oven for 20-25 minutes until soft and golden.
- Peel and finely dice the onion and garlic (keep separate). Blitz the kale in a high speed food processor until fine.
- Place the cranberries on another baking tray with 1 tablespoon of olive oil and 1 teaspoon of balsamic vinegar. Mix well and roast in the oven for 15 minutes until soft.
- Heat 1 tablespoon of olive oil in a pan. Add the onion and gently fry on a medium-low heat for about 3 minutes until soft. Add the garlic and fry together for 1 further minute. Add the kale plus 1 teaspoon of coconut oil, 1 teaspoon of paprika, 1 tablespoon of coconut aminos, a pinch of salt and fry for 1 more minute. Remove from the heat.
- Place the kale mix in the baked crust. Add crumbled feta, pumpkin, cranberries and chopped fresh coriander (reserve a little bit of each to sprinkle on top before serving). Finally, sprinkle with lemon zest.
- Crack open the eggs into a cup. Whisk using a fork until combined. Season with a small pinch of salt and pepper. Evenly pour the eggs over the filling to fill the sides. Bake in the oven for 20 minutes until the eggs set.
- To serve, top with the remaining feta, pumpkin, cranberries and a sprinkling of fresh coriander.
Store leftovers in the fridge for up to 3 days, or in the freezer for 1 month.
Ingredient nutritional breakdown (per serving, slice)
| Net carbs | Protein | Fat | Calories |
|---|
| Multipurpose Keto Pie Crust, coconut-free (KetoDiet blog) |
| 1.3 g | 3.9 g | 15 g | 158 kcal |
| Squash, Hokkaido, raw |
| 3.5 g | 0.6 g | 0 g | 15 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 5.1 g | 45 kcal |
| Onion, red, fresh |
| 0.8 g | 0.2 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0 g | 1 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Cranberries, fresh |
| 1 g | 0.1 g | 0 g | 6 kcal |
| Balsamic vinegar, dark (excludes sweet, syrupy vinegar) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Kale, curly, fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 0.6 g | 5 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Feta cheese |
| 0.6 g | 2 g | 3 g | 37 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.5 g | 2.6 g | 39 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, slice |
| 8.6 g | 10.6 g | 26.5 g | 319 kcal |
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